Optimal Joint Movement After an Injury: Why Range of Motion, Mobility, and Stability Matter in Personal Injury Recovery

After a car crash, work injury, or sports accident, many people say the same thing: “I just don’t move as I used to.” That feeling is often real—and it usually has a measurable reason. One of the most important factors is joint movement quality, encompassing range of motion (ROM), mobility, stability, and coordination.

At Personal Injury Doctor Group, the goal is not only to reduce pain. The goal is to restore function—so you can walk, bend, reach, lift, and return to life with less fear and fewer flare-ups. This matters in personal injury cases because improved function can show up as:

• Better walking and daily movement

• Higher tolerance for sitting, standing, and work tasks

• Fewer compensations that shift stress into other joints

• More consistent progress in rehab

• Clearer documentation of recovery and remaining limitations

Optimal joint movement is not “just stretching.” It’s the ability to move a joint through its full, natural ROM smoothly, efficiently, and with active control, without sharp pain or major restriction. It integrates mobility (controlled movement) and stability (control of joint position) so that muscles, ligaments, tendons, and the nervous system can perform their functions. (University of Colorado Anschutz Medical Campus, n.d.; ACE Fitness, 2019; NASM, n.d.)

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What “optimal joint movement” really means

Optimal joint movement means your joint can move through its intended motion with:

• Enough ROM (the joint can reach the needed angles)

• Good control (you can move there actively, not just passively)

• Smooth coordination (the right muscles fire at the right time)

• Minimal pain and guarding (your body is not “bracing” constantly)

When these pieces work together, movement feels easy and efficient. When the balance is disrupted by injury or inactivity, the body often uses compensations—other joints move more to “make up” for what the injured or stiff joint cannot do. That can keep you functioning in the short term, but it may increase strain and the risk of injury in the long term. (University of Colorado Anschutz Medical Campus, n.d.; Motus Physiotherapy, n.d.)

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ROM, flexibility, mobility, and stability: how they differ

People mix these words up, but they are not the same:

• Flexibility = how far a muscle can lengthen

• Range of motion (ROM) = how far a joint can move in a direction (often measured in degrees)

• Mobility = ROM plus active control (you can move there safely)

• Stability = your ability to control the joint and keep good alignment during movement and load

You can be flexible yet have poor mobility (e.g., loose hips with weak control). You can also be strong and still have limited ROM (for example, stiff ankles that change your squat and gait). Most real recovery requires both sufficient motion and sufficient control. (University of Colorado Anschutz Medical Campus, n.d.; ACE Fitness, 2019; NASM, n.d.)

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Why ROM matters in personal injury cases

ROM testing is a basic part of many musculoskeletal evaluations because it can help show:

• Which joints are restricted

• Which movements reproduce symptoms

• Where inflammation, guarding, or stiffness may be limiting function

• Whether rehab is improving functional capacity over time

ROM is often described as:

• Active ROM (AROM): you move it yourself

• Passive ROM (PROM): a clinician moves it for you

In personal injury recovery, active ROM is especially important because that’s what you use to work, drive, lift, walk, and live. (Pietrangelo, 2024; Physiopedia, n.d.-a)

“Normal ROM” is a guide, not the final goal

Normative ROM charts can be helpful, but they are not a perfect “pass/fail” test. Your real-world goal is functional ROM—enough movement to do your activities safely, with good mechanics and minimal symptoms. (Physiopedia, n.d.-b; Trainerize, n.d.)

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When mobility drops, compensations rise

After injury, the body is smart—it finds a way to get the job done. But that “solution” can create new problems.

Here are common compensation chains:

• Stiff ankles ? knees collapse inward, or feet turn out during squats and stairs

• Stiff hips ? low back moves too much during bending and lifting

• Stiff upper back ? shoulders and neck overwork during reaching

• Weak trunk/hip stability ? knees and low back absorb more load during walking and lifting

This is why many rehab teams use a whole-chain approach. A painful knee may not only be a knee issue. It can also reflect hip control, ankle mobility, or trunk stability problems that changed after injury. (Motus Physiotherapy, n.d.; Physiopedia, n.d.-c)

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The shoulder example: lots of mobility, but it needs control

The shoulder is one of the most mobile joints in the body. That’s great for reaching, throwing, and lifting—but it also means the shoulder depends heavily on:

• Shoulder blade control

• Rotator cuff function

• Trunk stability

• Good timing between muscle groups

After an accident or repetitive strain, the shoulder can become painful and guarded. People may still “have ROM,” but the movement may be low quality—pinching, clicking, or compensations through the neck and low back. (Indy Spine, 2019)

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“End-feel” and why movement quality matters

Clinicians often pay attention not only to the number of degrees, but also to how motion stops at the end range (sometimes described as “end-feel”). Different end-feels can suggest different limiting factors—like muscle tightness, capsular stiffness, swelling, or protective guarding.

In personal injury recovery, this matters because “tightness” is not always simple tightness. Sometimes it’s:

• Inflammation or joint irritation

• Muscle spasm from guarding

• Scar tissue or tissue sensitivity

• Fear of movement after trauma

A good plan restores motion in a safe, progressive manner rather than forcing it. (Physiopedia, n.d.-d; OneStep, n.d.)

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ROM and gait: why walking changes after injury

Walking seems basic, but it’s a full-body event. Gait depends on coordinated movement through the:

• Ankles

• Knees

• Hips

• Pelvis and spine

If one region loses ROM or stability, gait often changes. People may shorten their steps, shift their weight to one side, or rotate their trunk more than usual. Over time, those changes can irritate other areas.

That’s why many injury-recovery plans assess ROM during gait and functional tasks (such as stairs, sit-to-stand, and lifting). (Physiopedia, n.d.-c; Shah et al., 2008)

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What integrative chiropractic care aims to do in injury recovery

In an integrative model, chiropractic care is not only about “cracking” joints. It’s often part of a broader plan to restore function by addressing:

• Joint mechanics and ROM limits

• Soft tissue restrictions (muscles and fascia)

• Neuromuscular coordination refers to the way your brain and body coordinate movement.

• Movement patterns that changed after injury

Many personal injury rehab programs combine:

• Spinal and extremity adjustments (when appropriate)

• Soft tissue therapy

• Mobility work

• Stability and strengthening

• Movement retraining

• Functional progression toward work and sport demands

This supports the idea that mobility and stability interact to improve movement performance. (ACE Fitness, 2019; NASM, n.d.; Personal Injury Doctor Group, 2025)

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Clinical observations from Dr. Alexander Jimenez on personal injury recovery

Across injury-focused educational content, Dr. Alexander Jimenez emphasizes a practical pattern seen in many personal injury cases: lasting mobility improves best when you combine three things:

• Restore motion (reduce restrictions and protective guarding)

• Improve tissue capacity (soft tissue work + progressive loading)

• Retrain movement (teach the body to move well again under real-life demands)

In other words, care works best when it is not “one tool.” It’s a system: adjust, release, and retrain, with measurable functional goals. (Jimenez, n.d.-a; Personal Injury Doctor Group, 2025)

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What adjustments may help with (and what they do not replace)

When appropriate, adjustments may help by:

• Improving joint mechanics and motion

• Reducing pain that blocks normal movement

• Decreasing protective muscle guarding

• Supporting smoother movement patterns

But adjustments alone do not replace the need for:

• Strength and stability training

• End-range control

• Repeated practice of better movement patterns

That is why integrative care commonly includes home exercises and rehab progressions so gains “stick.” (Jimenez, n.d.-b; Personal Injury Doctor Group, 2025)

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Soft tissue therapy: often the missing piece in ROM recovery

After injury, soft tissues can become sensitive, tight, and guarded. Soft-tissue approaches may support ROM by improving comfort and tissue glide, thereby reducing resistance to movement.

Examples include:

• Manual therapy and myofascial work

• Trigger point approaches (when appropriate)

• Instrument-assisted soft tissue mobilization (IASTM)

When tissues move more effectively, active motion and exercise form usually improve more quickly. (Jimenez, n.d.-c)

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Exercise as joint support: the “keep it” strategy

It’s common to gain ROM during a session but lose it later if the body does not learn to control it. That’s where exercise matters.

Regular, appropriate exercise can help joints by:

• Reducing stiffness

• Supporting surrounding muscle strength

• Improving function and confidence

• Helping people return to normal activity patterns

This is especially important for personal injury cases because function is often the end goal—return to work, return to training, return to daily life. (Arthritis Foundation, n.d.; Mayo Clinic, n.d.)

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A practical “high-quality mobility” checklist

You can think of optimal joint movement as meeting these signs:

• Smooth motion (no catching or sharp pinch)

• Active control (you can move slowly and hold positions)

• Reasonable left/right symmetry (not perfect, but not extreme)

• Tolerable discomfort at most (not sharp or escalating pain)

• Better function (walking, stairs, reaching, lifting feels easier)

If your movement is improving but pain is not, or pain is improving, but function is not, this indicates that the plan may need to be adjusted. (ACE Fitness, 2019; Physiopedia, n.d.-a)

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Common ROM and mobility problems after accidents

After motor vehicle accidents and other injuries, common patterns include:

• Neck stiffness and reduced rotation (turning the head)

• Thoracic stiffness (upper back) leading to shoulder strain

• Hip tightness and reduced hip extension affecting gait

• Ankle stiffness affecting balance and knee mechanics

• Knee ROM limits changing stairs and squatting tolerance

Many people also develop movement “avoidance” because pain teaches the body to brace. An effective rehabilitation plan helps you regain motion safely so the nervous system trusts movement again. (OneStep, n.d.; Physiopedia, n.d.-c)

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A simple integrative recovery framework for personal injury mobility

A clear step-by-step model often looks like this:

1) Assess function and identify the true limiter

• Which joint is restricted?

• Which joints are compensating?

• What movement triggers symptoms?

• What does gait or lifting form show?

2) Restore motion in the right area

• Joint mobilization/adjustments (when appropriate)

• Soft tissue therapy

• Gentle mobility drills

3) Build stability around the joint

• Strength for supporting muscles

• Control at end ranges

• Balance and trunk control

4) Retrain real movement patterns

• Squat/hinge mechanics

• Overhead reaching mechanics

• Gait, stairs, work tasks, sport drills

5) Maintain with a short home plan

• Small daily mobility routine

• Strength practice 2–4 days/week

• Progression based on tolerance and function goals

This structure supports the notion that optimal movement is the synergy between mobility and stability along the kinetic chain. (NASM, n.d.; ACE Fitness, 2019; Motus Physiotherapy, n.d.)

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When to get evaluated quickly

Do not try to “stretch through it” if you have:

• New or worsening numbness, tingling, or weakness

• New balance issues or coordination changes

• Severe pain that is escalating, especially at night

• Significant swelling, heat, redness, or inability to bear weight

• Symptoms after major trauma (collision, fall, major impact)

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Key takeaway

Optimal joint movement is not just ROM. It is ROM, control, and coordination, supported by the appropriate balance of mobility and stability. Following an injury, loss of mobility in one joint can lead to compensation in others, thereby prolonging pain.

An integrative personal injury approach—combining joint care, soft-tissue support, and movement retraining—aims to restore movement quality so you can return to life with greater ease, improved efficiency, and reduced risk of injury.

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References

• Flexibility, Mobility, Stability, and Injury Prevention (University of Colorado Anschutz Medical Campus, n.d.).

• Mobility and Stability: Joint Functions When We Move (National Academy of Sports Medicine, n.d.).

• Stability vs. Mobility: What’s the Difference? (ACE Fitness, 2019).

• Range of Motion (Physiopedia, n.d.-a).

• Range of Motion Normative Values (Physiopedia, n.d.-b).

• End-Feel (Physiopedia, n.d.-d).

• Joint Range of Motion During Gait (Physiopedia, n.d.-c).

• The Joint-by-Joint Approach to Physiotherapy: Understanding Knee Pain (Motus Physiotherapy, n.d.).

• The Shoulder: The Most Mobile, and Troublesome, Joint in the Body (Indy Spine, 2019).

• The Importance of Range of Motion (OneStep, n.d.).

• 8 Ways Exercise Helps Joints (Arthritis Foundation, n.d.).

• Exercise Helps Ease Arthritis Pain and Stiffness (Mayo Clinic, n.d.).

• Mobility & Flexibility (Personal Injury Doctor Group, n.d.).

• Integrative Injury Healing With Chiropractic Care (Personal Injury Doctor Group, 2025).

• Mobility Problems in Mexican Americans After Injury: Solutions (Personal Injury Doctor Group, 2026).

• Shah, M., et al. (2008). Increasing knee range of motion using a unique sustained stretching device (PubMed Central).

• Jimenez, A. (n.d.-a). Flexibility and Range of Motion (DrAlexJimenez.com).

• Jimenez, A. (n.d.-b). Back Adjustments Should Be Done By A Professional Chiropractor (DrAlexJimenez.com).

• Jimenez, A. (n.d.-c). Understanding Instrument-Assisted Soft Tissue Mobilization (DrAlexJimenez.com).